The King of Kong: A Fistful of Quarters (IMDB) – This is the documentary that made me like documentaries.  A guy loses his job, buys a Donkey Kong arcade machine, and makes a goal to break the game’s world record score.  I love classic arcade games so that drew me in.  It’s made better by the fact that the hero has a rival.  The lesson I got from this is if you want to be the best in the world at something, go where there is no competition.  This sounds counter intuitive but this documentary highlights the point.  A guy picks an outdated video game that maybe a handful of people still played and set out to be the best at it.  It’s still an impressive feat but he only had to beat a handful of people to be the best. 

Dear Zachary (IMDB) – A friend of mine recommended this.  She said something like, “Do you want to cry?  Then watch this…”  I won’t say what happens but the story reminds me that life is harsh.  Hopefully, you won’t experience what the Friedman family went through, but you will be tested.  People will die, relationships will end, jobs will be lost, and it will be out of your control. If things are great in your life, do things that will toughen you up. And, enjoy the time you’ve been given.  Because you will encounter trouble. 

The Carter Documentary (Vimeo) – Lil’ Wayne was unquestionably the best rapper in the 2000s.  His mixtape No Ceilings is still my favorite rap album of all time.  However, this documentary put Lil’ Wayne in such a bad light that his team eventually banned it from being sold legally.  In the movie, Wayne appears as a type of Sun King surrounded by ‘Yes Men’ who enable a number of destructive habits.  Subordinates who question his behavior are cast out of his circle.  It’s a warning against ego and surrounding yourself with the wrong people. The other more positive lesson is that success is not an accident.  Wayne became the best at his craft because he put in the reps.    He doesn’t make excuses for traveling or being hungover.  He works at rapping.  Everyday.  No matter what.  Am I putting that type of effort into the things I care about? 

Hitman Hart: Wrestling With Shadows (IMDB) –   I initially watched this movie because I grew up a pro wrestling fan and Bret Hart was my favorite. But, people who don’t understand the appeal of wrestling would enjoy the movie.  It centers around Hart, who at the time is the world champion.  He’s a hero both in the make-believe world of wrestling and in his own mind.  Bret can’t seem to separate his character from his real self, so when he gets screwed out of his championship and the fans turn on him, his entire life is flipped upside down.  Physical strength and toughness helped him get to the top of his profession, but his hard headedness and inability to work well with others brings his downfall.  It’s good to be strong.  But it’s better to be strong and smart and kind.

Hoop Dreams (IMDB) – I like documentaries because they let you experience what it’s like to be somebody else.   Roger Ebert loved the movie so much he named it the best movie of the 90’s.  Hoop Dreams is a commentary on race and class.  It follows two high school basketball players, Arthur Agee and William Gates, as they navigate school and life in inner city Chicago.   The two boys have hopes of lifting themselves and their families out of poverty through basketball.  The sad truth is the odds are stacked against them.  In one of the more famous scenes, Agee makes the statement:

“People always ask me, ‘When you get to the NBA, don’t forget about me.’ Well, I should of said back, ‘If I don’t make it to the NBA, don’t you forget about me.'”

Hard Times at Douglas High (Amazon) – This HBO original also give good insight on the different levels of opportunity in America.  It focuses on the experiences of students and teachers at an inner city Baltimore High School. I became a teacher in part because of watching this movie.  My experience my first few years in the classroom was not unlike the teachers in this film.

Dancing Outlaw (IMDB) – I can quote this PBS documentary more than any movie I’ve ever seen.  Showtime released a more R-Rated film on the White family, but the original documentary is my favorite.  The film follows Boone County, West Virginia resident Jessco White.  Jessco has aspirations of becoming a tap-dancing star like his father but continually sabotages his dreams due to drugs and anger.  In the movie, Jessco talks about having three different personalities. One is a gentle guy, one a devil, and, well, one is an Elvis impersonator.  When I watched this as a kid, it seemed like Jessco was a complete crazy person.  The truth is, we all have different sides to us.  Some parts of us are good, some bad, some controlled, and some reckless. Know that you are capable of both good and bad, but, also, apply that same thinking when dealing with others. 

The Queen of Versailles (IMDB) – This documentary was originally meant to follow the Siegel family through the process of building the biggest house in the US.  Fortunately for the plot of the movie, the global economy crashes in the middle of construction and the film goes from a celebration of wealth to a cautionary tale about excess. Queen of Versailles proves that past a certain point, buying stuff won’t make you happy.  In fact, it may create more chaos.  It’s certainly good to have money.  Money solves problems.  But, there’s a line in the book Fight Club that seems applicable, “We buy things we don’t need with money we don’t have to impress people we don’t like.”  Even with an almost unending supply of cash, the Siegel family seems to fall into that same trap.

Bigger Stronger Faster (IMDB) – America is obsessed with being the best.  This documentary focuses on the lengths Americans will go to win. The plot centers on three brothers who have used steroids to help achieve success.   The documentary shows how politicians and news outlets were wrong about steroids, but, in reality, we know politicians and the news don’t care about being right.  They care about votes and ratings.  Remember that next time you decide to get worked up by Twitter or the local news. 

Dealt (IMDB) – I’m not going to tell you what Dealt is about because that’s half the fun. But the lesson is obvious: quit making excuses for yourself and do the work.

This list is in now way exhaustive.  In fact, I have several on my list that I want to see.  What are your favorites?  Comment below.

1. I started a blog.  This is my third post.  I’m not good at it.  But, I’m starting it anyways.  Start before you are ready.
2. Exactly a year ago, I moved to Buffalo.  Winter sucked and I missed my friends and family from my home town so I moved back to Nashville.  But, Buffalo is beautiful (in the summer), the food is great, and the people are better.  The Rust Belt cities and people are underrated.
3. The best part about moving is the new relationships you gain.
4. The worst part about moving is the old relationships you lose.
5. I follow the Rock on Instagram.  His message is sent to millions of people every day.  If you want to have a big impact, the best way to do it is to get famous.
6. Watching football games for hours on Saturday and Sunday is probably a waste of time.
7. When I was a teacher, I thought my impact was more important than money.  I’ve changed my mind.  Money represents value.  If you make a lot of money, that means you are creating a lot of value. 
8. How to Spot a Great Salesman: Look at Their Wife.
9. My buddy Steve told me this a while back and I think about it often.  There are good looking people everywhere.  Don’t beat yourself up for missing out on someone.  There’s someone else out there.
10. For a single guy, getting a girlfriend is the best way to begin building a community.  I’m still single.
11. I don’t look great in shorts.  Unless I’m playing sports or swimming, I’m wearing pants.
12.  “Strong People are harder to kill and more useful in general.” – Mark Rippetoe
13. I’ve never kept a clean or organized room.  My mom and old roommates can attest to that.  But, recently, I’ve come to believe that keeping a clean room is one of the best things we can do for ourselves.  So much of life feels out of our control, but a clean room isn’t.
14. The best thing about trips or parties or Bills home football games is the anticipation.  Put things on your calendar to look forward to.
15. If you fell while skiing, and your instructor told you why you fell, you wouldn’t argue.  You would listen to the instructor, so you could avoid falling again.  Then, why would you argue with your boss or spouse or coach when they told you why you messed up?  Listen to your friends and family.  They want the best for you.
16. The only thing you should drink like a fish is what fish drink.
17. When I find myself thinking a friend is smug or dumb or big headed, I’m probably just jealous. 
18. Since college, I’ve had a goal of bench pressing 315 pounds.  I’m getting closer but I’m still not there.  There are no life hacks to accomplishing big goals.
19. I started playing kickball and basketball again this year.  I loved both games growing up. Now, I look forward to playing every week, and while I’m playing, nothing else matters.  The only thing I can do is focus on playing the game.  I need to play more games.
20. I pay a lot for a weightlifting coach each month.  It’s probably an unnecessary expense.  I could use that to buy a nicer apartment or upgrade my wardrobe, but I don’t care about those things.  I care about being strong.  Pay to optimize the things you care about and look for other areas where you can reduce or eliminate expenses.
21. This year, I had someone tell me that they think “I’m smart.”  It was such a nice compliment and one I don’t ever remember hearing. The truth is all my ideas have come from books.  If you want to be “smart”, start making reading a habit.
22. In order to make a habit permanent, you need to think of yourself as the type of person that does the habit. For instance, if you want to quit smoking, you need to think of yourself as a non-smoker instead of someone who likes to smoke but is trying to quit.  Same goes for good habits.  If you want to exercise, you need to make exercise a part of who you are.  If the habit is a part of your identity, it is much harder to break for better or worse.
23. This year, my boss accidentally overpaid me $500.  I could of used the money, but I told him about the mistake and gave it back.  I’m not trying to highlight the fact that I’m a great person. I’m not.  I have said and done plenty of hurtful things this year.  But, telling the truth made me feel better than having the $500. 
24. I held two jobs this year that I had no experience in: graphic design and roofing.  I went from being one of the most experienced and counted on teachers at my last school to the low man on the totem pole in two new professions.  I had to swallow my ego and listen to younger and/or less formally educated people.  And now, I have dozens of skills that I didn’t have before.  Be willing to be a rookie.
25. I don’t have a television in my current apartment.  I have replaced it with other bad habits like looking at my phone.  But, I have also replaced it with being social and reading.
26. This year, my brother decided to start playing ice hockey.  There are 100 reasons he shouldn’t do it. He’s never played before.  He’s not a good skater.  It’s expensive.  People don’t just start playing hockey in their 30s.  But he did it.  And he goes every week.  And he loves it.  What new experiences would I enjoy if I just stopped making excuses?
27. At night, I don’t go to bed until I feel I’ve learned one new thing.  I hope I will be much smarter if I keep doing this.
28. I did jiu jitsu this year.  Even being a somewhat strong 250-pound male, I got roughed up.  Guys 50 pounds lighter than me would submit me with ease.  It was humbling.  It made me tougher.  I should do things that make me humble and tougher.
29. Let people tell you how hard they’re working and how successful they are. It’s probably not completely true, but it’s not your job to prove it. 
30. Want to date a girl, get a raise, or receive a discount?  You have to ASK.  Don’t wait for people to approach you.
31. Lavar Ball has done a lot of good.  He started a basketball league to compete with the NCAA, and the league actually paid its players.  He has created streams of income for his family instead of being a parasite like many other parents of pro athletes. 
32. It sucks to be Lavar Ball.  Lavar has fans but he has an equal amount of people that despise him.  It can’t be fun to be hated that much.
33. Don’t start sentences with, “Sorry to bother you.” Just ask the question. If you feel like you’re bothering someone, then don’t ask.
34. I have an old friend I recently reconnected with when I moved back to Nashville.  There are parts of our friendship that frustrate me.  He hates trying new things and meeting new people.  But, I laugh a lot with him.  And that’s important.  My friends don’t have to be all things to me.  I can appreciate each friend for the good they bring and ignore the rest.

You may be thinking about moving cities.  

I’ve lived in four cities in the last ten years.  I’m back in my hometown of Nashville after living in New Orleans, Denver, and Buffalo. 

Here’s what I learned.

Think of moving as a bet.  You are betting the new city will be better for you than staying in your current city.

What are the odds you will win or lose?  How certain are you that the bet will work out? 

You can never know for certain what will happen but knowing your odds can help.

Test the move.  Rent a place in the new city for a summer/month/ten days.  See how it feels before making a more permanent decision.

Consider the second and third level consequences.

When I moved to Denver, I had the benefit of being able to ski every weekend.  I didn’t consider that everyone else had the same plan.  Traffic jams, long lift lines, and expensive resort fees were real consequences I didn’t consider.

You may love the excitement a big city brings, but life will be more expensive.  The secondary consequences may be that you are forced to increase your income by working longer hours in a higher stress job.

You may love the pace of a small town but understand life won’t be as convenient or exciting as a big city.  The consequence may be that you are bored and lonely more often.

You will form new relationships.  Your old relationships will weaken.

It can take time to establish friendships and social routines.  Push yourself out of your comfort zone to meet people.  And, be ok with being lonely and bored some of the time.

You will be surrounded by a community with different values.  Your current values may change.

Moving causes change.  Change is hard but rewarding.  Be okay with the hard parts and embrace the changed person you will become.

Don’t make the decision after a big stressor occurs in your life.  Break ups, deaths, job loss, and other painful events cloud your thinking.  The pain you feel won’t go away just because you moved to a new city.  Deal with stress before making a move.

Get rid of excess stuff.  It makes moving harder.

In the end, moving is like going to college. It’s probably not right for everyone, but the people who never moved, like the people who never went to college, will always have a “What If?” feeling in the back of their mind. If you don’t like that “What If?” feeling, then just make the move. You can always go back.

In May of 2015, I weighed 200 lbs.  I was 29 years old and was the same weight I had been at age 19.

Some might say, “That’s great! You were able to stay in the same shape you were in college 10 years later!”

But, I was frustrated. I didn’t like being the skinny guy anymore. I was working out four to five times a week at my Crossfit gym, and while I could do 15 or 20 pullups in a row, I was still lifting the same weight I did as a senior in high school. Around that time, I also went through a break up. As most people do after a break up, they have extra time on their hands and fill it with ways to improve themselves. My first area of improvement was to get stronger. And, I’ve done just that.

The table below shows my 1 rep max lifts at age 29 and 33.

Age	Weight	Bench Press Max	Back Squat Max	Deadlift Max
29	200	200	275	315
33	250	285	397	467

I have never experienced an increase in strength like I did over the last four years. The entire process was eye opening because I was under the belief that I was never going to be that strong.

So, how did I do it? I improved these three habits: Training, Eating, Sleeping.

First, I suggest you train using the Starting Strength Method.

There are other strength programs out there that work for beginners. I don’t know if Starting Strength is the best, but it has two qualities that make it great for most people. It’s simple and effective.

The basic premise is you squat, press, and deadlift three times per week. Do three sets of five reps at the same weight for the squat and press. Deadlift one set of five every other session. Then, add five to ten pounds of weight to the bar on each lift every training session. Eventually, you will not be able to add five pounds to the bar every session, so programming gets more complicated from there. But, if you’re a beginner, learn the Starting Strength method. If you read the books and practice this method, you will be more knowledgeable about training than most people you see training at your local gym.

For nutrition, it’s simple. Eat 2 grams of protein per pound of body weight.

Again, we could argue that you don’t need this much protein to get strong, but two grams of protein will always ensure you gain muscle. Two grams of protein for every pound of body weight turns into a lot of food. Eat this much every day, and you will get stronger.

Don’t eat this much if you’re overweight. For the overweight athlete, eat enough so that you have energy to train, but keep your calories low. Every person is different, but if you’re overweight, you can still gain strength while losing weight.

Sleep seven to eight hours a night. This does not include lying in bed. Seven to eight hours is how long you should be asleep.

You gain strength not through training but by recovering from training. Optimizing your nutrition and sleep habits are essential to getting gains in the weight room.

Consistently train, eat, and sleep and you are assured to get stronger. Sounds simple but it’s not. Forget to take care of any of the three areas and your strength will stall.

This article is brief. If you’re interested in starting this journey, I recommend you read Starting Strength: Basic Barbell Training (3rd Edition) for more detailed instruction.